What would be a good training plan for someone looking to run sub 4 in the 1500m in the spring right now looking to run 60-65mpw keep in mind that indoor is not a priority and in all likelihood, there won't be any indoor so how would you structure training right now.
Joe Rubio's Middle distance guide, Summer of Malmo, Lydiard, Coe, Gags (read the oldsub4 sub 1:50 thread for that)
Those are all good sources
cramister wrote:
Joe Rubio's Middle distance guide, Summer of Malmo, Lydiard, Coe, Gags (read the oldsub4 sub 1:50 thread for that)
Those are all good sources
The Rubio guide is pretty solid. With a lot of sources you end up making a ton of guesses (i.e how fast are those 3/4 lydiard runs? ) while he is pretty explicit. Right now the training theory seems to have settled on 2 hard aerobic days, some sprints, and a bunch of mileage. Lots of differences in the details. Are your aerobic efforts 20-30mins at HM, 4x1 mile at 10k pace, hour at marathon pace, and so on? And a lot depends on where you are coming from. And a lot depends on where you are coming from. A 15 year old who has been running 30mpw is not the same as a 22 year old who has been doing 60mpw for 2 years.
S- Progression Long Run
M- Easy + Strides
T- Threshold
W- Easy Longish Run
T- Easy + Strides
F- Fartlek
S- Easy or off